In Gym:
“Thyme Spice”
four rounds for time:
12x chest-to-bar pull-up
21x overhead lunge @ 95/65-lbs.

At Home:
“Thyme Spice”
four rounds for time:
12x strict pull-up –or– 20x sheet row –or– 24x strict sit-up
30x single-arm overhead lunge

In Gym:
“Everything But The Bagel 2”
as many rounds as possible in 18 minutes:
10x single-leg squat (alternating, total)
15x wall ball @ 20/14-lbs., 10-ft. target
20x pushup

At Home:
“Everything But The Bagel 2”
as many rounds as possible in 18 minutes:
10x single-leg squat (alternating, total)
15x single-arm dumbbell/object thruster –or– squat drop
20x pushup

“Marjoram Spice”
In Gym:
four rounds for time:
75x double under
200m run @ 20/14-lbs.
15x toes-to-bar

“Marjoram Spice”
At Home:
four rounds for time:
75x elevated toe tap
400m run
20x virtual toes-to-bar

In Gym:
“Cardamom Spice 2”
as many rounds as possible in 13 minutes:
4x wall climb
16x box jump, 24/20″ platform

At Home:
“Cardamom Spice 2”
as many rounds as possible in 13 minutes:
4x wall climb –or– atomic pushup
8x squat jump
8x squat drop

In Gym:
push jerk
2-2-2-2-2-2

Begin each round every three minutes.

Then, practice pull-ups or seated ring muscle-ups for 10 minutes.

At Home:
3 sets; rest amply between sets:
5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup

then, 3 sets; rest amply between sets:
30-second handstand hold –or– 20-second hollow hold + max push press –or– max dip variation

In Gym:
“Allspice”
In teams of two, each partner will complete six two-minute rounds:
10x front squat @ 125/85-lbs.
20x lunge jump
max meters on the rower in remaining time

Compare results to October 19, 2020.

*Partners will alternate rounds. This workout is scored by the number of meters rowed by the team from all 12 rounds.

At Home:
“Allspice”
six two-minute rounds, resting exactly one minute between rounds:
10x object squat –or– 20x squat
20x lunge jump
max mountain climbers in remaining time.

In Gym:
“Five Spice”
in teams of two, five rounds for time:
5x synchro burpee
10x I-go-you-go power clean @ 195/135-lbs. (5 per partner)
5x synchro burpee
55x double under, partner one only
5x synchro burpee
55x double under, partner two only

Compare results to October 20, 2020.

At Home:
“Five Spice”
in teams of two, five rounds for time:
5x synchro burpee
10x I-go-you-go dumbbell/object power clean –or– 10x inchworm
5x synchro burpee
55x jumping jack, partner one only
5x synchro burpee
55x jumping jack, partner two only

In Gym:
“Chocolate Spice”
for time:
100x squat
100x pushup
100x sit-up
15x legless rope climb, standing start

At Home:
“Chocolate Spice”
for time:
100x squat
100x pushup
100x sit-up
75x sheet row –or– 30x strict pull-up –or- 250x mountain climber